WOD: Tuesday 240709

• Coaching Notes

We have a longer workout today with 4 x 8:00 straight AMRAPs. The goal here is to help athletes understand pacing for longer workouts and accumulate some volume on gymnastics conditioning with the emphasis on midline work. In order to get into some Bar Muscle-Up progressions and have time to go through these we will be working into a quicker 6:00 quality warm-up with the goal of some targeted mobility and movement prior to the gymnastics progressions. We are planning on using the Bar Muscle-up progressions and movements as a secondary warm-up and specific primer to the day as it will help open up shoulders and active the midline prior to the workout.

Warm-Up should only take 6 minutes, then Bar Muscle-Up and specific modifications for the workout should take another 14 minutes to allow for the 32:00 AMRAP to be done within the class time without it putting too much pressure on the overall pace of the day.

metcon: "The Long and Short of it"

In 8 mins, for max reps of:

Run, 800 m

7 Bar Muscle-ups

50 Double Unders

7 Bar Muscle-ups

50 Double Unders

Max reps in remaining time Bike Calories

-- then --

In 8 mins, for max reps of:

30 Alternating Single Arm Devil Press, 50/35 lbs

15 Knees-to-elbows

50 Double Unders

15 Knees-to-elbows

50 Double Unders

Max reps in remaining time Bike Calories

-- then --

In 8 mins, for max reps of:

Run, 800 m

7 Bar Muscle-ups

50 Double Unders

7 Bar Muscle-ups

50 Double Unders

Max reps in remaining time Bike Calories

-- then --

In 8 mins, for max reps of:

30 Alternating Single Arm Devil Press, 50/35 lbs

15 Knees-to-elbows

50 Double Unders

15 Knees-to-elbows

50 Double Unders

Max reps in remaining time Bike Calories

accessories:

Every 1 min for 15 mins, alternating between:

10 Straight Bar Dips

10 Dumbbell Bent Over Lateral Raises, pick load

10 Dumbbell Upright Rows, pick load